Yoga For Nausea To Alleviate Discomfort. 2023/24

Feeling nauseous can be a taxing experience, unsettling your day and leaving you searching for relief. Yoga offers a calming antidote, bringing stillness to your mind and ease to your stomach. In particular, yoga for nausea is an effective remedy, providing techniques designed to alleviate discomfort and restore balance.

 Best Yoga Poses for Nausea

Nausea, whether sudden, intermittent, or chronic, can disrupt your daily life. Thankfully, yoga offers targeted poses designed to provide relief and address the underlying causes. Let’s delve into some of the most effective yoga positions to relieve nausea.

1. Bound Angle Pose – Baddha Konasana

It provides immediate relief from sudden nausea, particularly if induced by gas or morning sickness.

  • Start seated in a staff position.
  • Bend your knees, bringing your feet together in a butterfly formation.
  • Gently lean forward, emphasizing the stretch in your groin.

2. Gas Release Pose – Pawanmuktasana

Pawanmuktasana offers instant relief from nausea caused by gas or acid reflux by facilitating movement in the digestive tract.

  • Lie on your back.
  • Bring your knees to your chest, hugging them tightly.
  • Hold for 5-7 breaths, and repeat five times.

    3. Thunderbolt Pose – Vajrasana

    Vajrasana stimulates digestive enzymes, offering instant relief from nausea post heavy meals and aiding digestion.

    • Kneel and sit back on your heels.
    • Keep the spine erect and breathe steadily.
    • Hold for a few minutes, adjusting for any knee or ankle issues.

    4. Frog Pose – Mandukasana

    Mandukasana addresses intermittent and chronic nausea by stimulating the internal healing of digestive organs.

    • Sit in Vajrasana and press your hands against your abdomen.
    • Exhale and bend forward, touching your head to the ground.
    • Breathe steadily for 10-15 seconds and repeat thrice.

    5. Reclining Hero Pose – Supta Virasana

    Supta Virasana calms the digestive system and is beneficial for intermittent and chronic nausea.

    • Kneel and sit between your feet with a prop if needed.
    • Recline back and stretch your abdomen.
    • Take 10 steady breaths.

    6. Bridge Pose – Setu Bandhasana

    Setu Bandhasana addresses intermittent and chronic nausea by balancing hormones and improving circulation.

    • Lie on your back and bend your knees, bringing heels close to the sitting bones.
    • Lift your pelvis to knee level, bringing your chest to your chin.
    • Take 5-7 breaths and release.

    Yoga offers immediate and lasting relief from various types of nausea. Practicing these poses regularly can alleviate discomfort and facilitate healing from within.

    7. Pranayama

    Pranayama, or deep breathing, is a calming practice that turns your focus inward, relieving nausea triggered by a turbulent journey or sudden panic.

    • Assume a comfortable seated position, sitting tall.
    • You may opt for a cushion to support or sit against a wall to keep your spine straight.
    • Keep one hand on your belly and the other on your chest.
    • Now, lower your chin a little and keep your eyes closed.
    • Take a deep breath, filling your belly, ribs, and chest.
    • Pause briefly.
    • Exhale fully, allowing all these areas to relax. Repeat the process.

    8. Child’s Pose

    The Child’s Pose is a grounding posture that can relieve nausea and stomach discomfort.

    • Start on your hands and knees, then move your hips back towards your heels. Your knees can either touch or be as wide as your mat.
    • Rest your forehead on the mat and close your eyes.
    • Relax your upper body and choose your arm position: either form a diamond shape with index fingers touching and elbows wide or lay your arms down with hands next to your feet.
    • To exit, inhale and rise back to all fours.

    9. Legs Up the Wall Pose (Viparita Karani)

    The Legs Up the Wall Pose calms the nervous system, boosts mood, and is a comforting remedy for stomach-related issues, including flu, gallbladder stones, or anxiety.

    • Sit on the ground and position your seat base close to a wall.
    • Gently recline your body onto your yoga mat and extend your legs up against the wall. Take deep breaths.
    • To exit, gradually lower your legs, roll to the side, and gently rise to a seated position.



The serenity that yoga brings can transform your experience with nausea and turn the moments of discomfort into opportunities for healing and mindfulness. Adding yoga for nausea into your routine is not just about finding relief but also about nurturing your overall well-being. You can gently ease your symptoms and cultivate a sense of inner peace through the calming Child’s Pose, the Butterfly Pose, and soothing breathing exercises. By focusing on these asanas and breathing techniques, you can help your body alleviate the unsettling sensations that accompany nausea.

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